Bikini Body & Beach Ready Challenge Workout Day 5 Week 2

Finally a video!!! Here is Friday's workout. Good luck!

Bikini Body & Beach Ready Challenge Workout Day 4 Week 2

Today’s Workout:

1) 1 x Push-Up + Clean & Press & Squat & Press – using the Pink Sandbag

Start with the Sandbag in front of you.

Squat down using the bag to balance – This will make the exercise more advanced.

With the core tight, Jump (or step) back into the Plank position. Elbows slightly bent.

(Modification – Modify the Push-Up onto your Knees. Step the legs back into the Push Up position don’t jump back – Click Here to watch the Fit Test Video for Push-Up Advice & Technique )

Perform one Push -Up by lowering the chest to the ground. Ensuring you support your back by pulling your abs in tight.

Return to the plank position

Jump (or step) the legs into the bag.

Ensure your back is flat, core tight and your knees down come over your toes.

Clean & Press the Sandbag – Firstly controlling the Sandbag to the shoulders

Then Raising the Sandbag above your head. with your core tight. Knees and elbows slightly bent.

Return the bag to the shoulders

Perform a Squat & Press –  By firstly squatting back. Don’t let the knees come over your toes. Sit back. Hip’s First.

Drive the bag above your head.

*Repeat 1 x Push-Up + Clean & Press & Squat & Press for 50 seconds duration.

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2) Lunge & Press - Left Leg – using the Pink Sandbag

3) Lunge & Press – Right Leg – using the Pink Sandbag

Control the bag above your head.

Lunge one leg back. Making sure the front knee doesn’t come over the toe.  Core Tight. Elbows slightly bent.

Bring the bag down to shoulder level. While maintaining a strong lunge position with a strong body line and core.

Lift the Sandbag back above the head while still in the Lunge position.

Then step back into the starting position to repeat on the opposite leg.

*Continue Left & Right Leg Lunge & Press until the 50seconds is up.

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5) Single Arm Clean & Press – Left Arm  & Right Arm Alternate – using the Pink Sandbag

Place the Sandbag in front of you. In between your legs. With a straight back.Core tight. Squat down & prepare to lift the bag.

Clean the SandBag to the shoulder, ensuring that its not to heavy to compensate your form. Knees stay soft and core is tight to protect your back.

Lift the bag above your head. Pulling your core in, straight body line, bottom under and knees & elbow slightly bent.

Control the bag back down to the Starting position. Ensuring you don’t just drop the bag to the floor. Control the movement.

*Repeat the Single Arm Clean & Press alternating between Left & Right arm for the 50 seconds period.

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4) Side Jump, Centre Push Up, Side Jump - Using the BodyRock Equalizer

Get into the Plank Position. Ensuring your Core is tight. Elbows slightly bent.

Jump the knees out towards the elbow to one side of the equalizer. Feet Together. Core Tight.

Jump (Or Step) Back to the starting Plank position.

Lowering the Chest to the floor, Ensuring your Core is tight. Perform one Push-Up.

Return to the Plank starting position to prepare to jump to the opposite side of your equalizer.

Repeat Left & Right Sides with the Push Up in the middle for the 50 second Period. (Modification – Jump over a mat. Modify the Push-Up onto your Knees. Step the legs back into the Push Up/Plank Position don’t jump back – Click Here to watch the Fit Test Video for Push-Up Advice & Technique )

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6) Knee Lift –  Using the BodyRock Equalizer or Dip Station

Slight Bend in the Elbows. Hold your Core Tight. Straight Body Line

Lift the Knees to the Chest. Control the Movement up and down. (Modification – Let the feet touch the floor on the down. Extend the legs to advance the move)

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Ab Bonus!

1) Left Leg Bridge

2) Right Leg Bridge

Lift the Pelvis and pull the abs in to stop your back from arching. Place your arms either side of the body with the weight into your shoulders for support.

Extend the leg and with a Straight body line and the abs tight to support your back.

Lift the leg as hight as is comfortable

Return to the starting position.

#Repeat for 50 seconds on each leg. (Modification – Don’t lift the pelvis. Perform the exercise on the floor & just lift your legs while engaging the core)

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3) Over Head Abs – using the Pink Sandbag

In a straight body line. Place the bag above your head.

Control the bag above the head. Making sure the abs are in and the back is straight at the top of the movement. (Modification – Start with just having the weight at the chest and coming up in to the seated position. Click Here to watch the Fit Test Video for Advice & Technique on other ab Modifications)

Workout Breakdown

Time: Workout Type: Pyramid Rep ChallengeExercises: 1

Bikini Body & Beach Ready Challenge Workout Day 3 Week 2

Today’s Workout:
This is a times rep challenge! Set your interval timer :) This is a pyramid workout!  Make sure you don’t stop until you have completed every rep!!  This workout targets the legs and core.  You will perform 10 Reps Per Exercise.  When 10 reps per exercise is complete you will do 9 then 8,7,6,5 etc down to the final round of 1 rep per exercise.

Exercise 1 Keg Squat

Start by having your Pink Sandbag on the ground in between your feet

Squatting down with your weight in your heels, knees not coming past your toes pick up the sand bag and place it on your left shoulder.

With the bag on your left shoulder standing upright.

do a full squat with the bag.

Drop the bag back in between your legs

Bend your knees into a jumping position.

Jump forward about the full length of the sandbag

Land softly on the balls of your feet. Do three squat jumps making sure you are jumping as high as you can but maintaining good form.

Step back into starting position and repeat this on the same shoulder.  Once you have finished your reps on this shoulder repeat and perform the same exercise on the right shoulder.

(Modification- You can also do this exercise if you have a dumb bell the same way as you would with the Pink Sandbag. If you don’t have a sand bag this exercise can be performed with body weight only.  Do 2 body weight squats jump forward and do 3 squat jumps in place and repeat this exercise until you have completed all the reps.)

Exercise 2 Sandbag Hugger

Hug the bag tight and close to your body so the bag is facing a north south position.

Key for this exercise is to keep your core strong and a straight back!  Try and go for speed but do not sacrifice form!  Get yourself in a squatting position.  Weight in the heels, knees not past your toes.  In a squatting position you want to be low like you are sitting in a chair.

Like you are doing a jumping jack with your legs spread your legs apart while jumping.  Having the weight in the balls of your feet is best for the low jacks.  If you don’t have a sandbag you can do low jacks with bodyweight only.

Exercise 3 High Knees Mountain Climbers Combo

10 high knees using your Pink Sandbag.  Hold the bag in front of you.  You want to hold the bag so the bag is facing a north south position.  If you do not have a sandbag you can do bodyweight only.

After performing 10 high knees place the bag on the ground and perform 10 mountain climbers.  Keep your back as straight as possible bringing each leg towards the body one at a time.  Remember not to bounce when you are doing this exercise.  Tight core straight back!

Exercise 4 Rotational Abs

Rotational abs exercise using your Pink Sandbag.  Start with your sandbag on the right side and the bag facing a north south position.  You want to be sitting down for this exercise and feet crossed and on the floor.

Press it up in front of you as high as you can lift the bag.  Make sure your head is straight and your bag is not to heavy for you to press away from your body.

Bring the bag to the opposite side. Repeat.

Bikini Body & Beach Ready Challenge Workout Day 2 Week 2

Todays Workout:

1) 2 x Push-up’s + Burpee + Tuck Jump

Get into the Plank Position. Straight Body Line.  (Modification –  Modify the Push-Up onto your Knees. – Click Here to watch the Fit Test Video for Push-Up Advice & Technique)

Lower the Chest to the floor, Ensuring your core is tight & return to the starting position.

Bring the Legs in toward the hands and get ready to Tuck Jump as high as you can. Reeaaddyy, Steady …. Go !! =D

Tuck Jump. Make sure your knees are soft when you land. (Modification – Just do a jump, take out the Tuck)

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2) 10 HIgh Knees + 10 Mountain Climbers

Mountain Climbers - Core Tight. Straight Body Line. Bring the knees into the Chest as far as comfortable.

High Knees – Bring the knees as high as possible. (Modification – Slow down the move down)

*Repeat Mountain Climbers and High Knees for the 50 Second Period.

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3) 2 x Push-Ups + Jump Over Bag – using the Pink Sandbag

Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees. – Click Here to watch the Fit Test Video for Push-Up Advice & Technique )

Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position. Complete 2 x Push Ups.

Jump over the bag. Whhoosshhh … Knees soft on landing. (Modification – Step over the bag)

*Repeat 2x Push-up’s & Jump over the bag until the 50 seconds is up.

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4) 1 x Frog Jump + One Push-Ups

Core Tight. Sit Back into a Squat. Making sure your knees are behind your toes.

Drive and Leap as far forward as far as possible. Making sure you land with your knees soft.

Drive the legs Back. Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees. Step the legs back into the Push Up Position don’t jump back – Click Here to watch the Fit Test Video for Push-Up Advice & Technique ) Complete One Push Up.

Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position.

Complete 1 x Push Up & Jump up into the Squat position ready to Jump again & repeat the Push Up for the 50 seconds time period.

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Ab Bonus!:

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1) Wood chop – Knee to Shoulder (Left Side) –  using the Pink Sandbag

Stand with your feet shoulder-width apart, toes turned out slightly, and your knees in line with your feet. Your back should be flat and your thighs almost parallel to the floor. Hold the Sandbag in both hands on the outside of your thigh.

Twist your torso to the side. Lift the sandbag and across your body with straight arms. At the same time, stand up and turn your torso. Keep your core muscles engaged at all times, using them to control the movement. Rise up onto your toes as you twist. (Modification – Change the weight or Perform Straight abs – Click Here to watch the Fit Test Video for Straight Ab Advice & Technique)

*Repeat on the opposite side for the 50 second period.

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3) Knee Raises – Using the BodyRock Equalizer or Dip Station

Slight Bend in the Elbows. Hold your Core Tight. Straight Body Line.

Lift the Knees to the Chest. Control the Movement up and down. (Modification – Let the feet touch the floor on the down. Extend the legs to advance the moves)

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Today Workout:

Set your interval timer to 50/10 and complete the following 4 exercises twice through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.
1) 2 x Push-up’s + Burpee + Tuck Jump
2) 10 HIgh Knees + 10 Mountain Climbers
3) 2 x Push-Ups Jump Board (or Jump Over Bag ) – using the Pink Sandbag
4) 1 x Frog Jump + One Push-Ups
Ab Bonus:
Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.
1) Wood chop – Knee to Shoulder (Left Side)-  using the Pink Sandbag
2) Wood chop – Knee to Shoulder (Right Side) –  using the Pink Sandbag
3) Knee Raises – Using the BodyRock Equalizer or Dip Station
Following our BodyRock clean eating approach is a delicious and healthy way to support your training. There is so much food you can enjoy – today we had this lean pork cutlet and sweet potato for lunch. If you have never tried adding just a little bit of a coconut topping to your sweet potatoes give it a try – it’s absolutely delicious. To get the fastest BodyRocking results possible check in with Lisa and her Diet Challenge on her Facebook page here – it’s super simple and easy to follow.